Monthly Archives: March, 2013

How to avoid Freshman 15

Believe it or not the Freshman 15 is one of the biggest fears of college.  I’ll give you a few pretty simply steps to avoid the freshman 15:

1. Try not to eat heavily in between meals

2. Eat three meals a day.

3. Not eating will in fact make you gain wait.  So make sure you eat healthy.

4. We have a $6.7 million dollar fitness center. It’s better than 90% of D3 facilities in the country

5. We also offer group fitness classes every day at certain hours.  For example, zumba, yoga, butts and guts, and kickboxing.

Along with eating healthy, working out on a decent schedule will help you keep off the excess weight.

Our campus is small so it is not necessary to drive to every class.  Simply walking to class will also help keep off the freshman 15.  Basically maintain healthy habits and working out/staying active in college will help you maintain a desirable weight.

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Making a Workout….Work

To me, the idea of working out was always intimidating. I’m a pretty fit person, but I have almost no stamina or endurance. Because I had never really pumped any iron at the gym before, I was scared to go alone and make a fool of myself. As a girl, I’m not going to workout to the extreme or try to get super buff, but it’s nice to stay in shape and tone those muscles. Okay girls,  I’m going to tell you about the basics of working out along with my personal experience.

I started working out with my good friend Rachel at the Rice Fitness Center just a few weeks ago, and man, I’m feelin’ the burn. The Rice Fitness Center was remodeled in 2011 and has really nice equipment; I actually look forward to going to the gym because I have someone fun to workout with and everything is brand new.

1. Take a Friend! I would definitely recommend taking a friend along; a partner cannot only motivate you, but it is easier to space out your breaks between reps. Rachel is quite experienced, so it was nice to have someone to show me the ropes.

2. Take It Easy! If it’s your first time working out, be sure to take it easy. Start off small with any weights and machines you are using otherwise you’ll pay for it the next day with some major soreness.

3. Warm up! Warming up is a huge part of exercise because it reduces the risk for injury and helps get your oxygenated blood pumping. Some stretches beforehand are good followed by a nice jog on the treadmill. I would recommend warming up on the elliptical because it reduces the impact on your feet and legs.

4. Step by Step! Each time we go to work out at the gym, Rachel and I decide which muscles we will be focusing on that day, whether its biceps, triceps, glutes, calves, quads, or abs, etc.  The machines are very handy at targeting specific muscles. We use the different machines, hand weights, medicine balls, and do core and resistance exercises such as planks, crunches, lunges, and squats with the 45 lb bar.

5. Reps and Sets! Reps are super important for toning and building muscles. You want to aim for 10 to 12 reps per set. Rachel and I tend to do 3 sets per muscle.

6. Breathing! Don’t forget to breathe. It is recommended that you exhale when exerting and inhale on the easier part of the exercise.

7. Form Your Own Workout Plan! Rachel has come up with a nice workout plan for us. If you are inexperienced with forming your own workout plan, think of what areas of your body you would like to tone down and ask a friend who works out at the gym or search online to find others’ workouts.

Caffeine and Naps: The College Life

i_love_naps_mug-p168774369571917504en711_216If you’re in highscool, think about about how many hours of sleep you get every night. Probably at least 7 hours, right? Maybe if you play a sport or are in a bunch of clubs, that might vary from night to night. However, I’m sure when you wake up for school in the morning you have enough energy to get through the day. Take it from me, cherish the amount of sleep you’re getting now!

This isn’t to scare you! Before college, I would go to sleep early and be fine waking up and getting ready for school the next day, and never took naps. Nowadays you’ll usually find me in my dorm lounge or in the Krasa Student Center til 3am working on assignments and/or studying. I wake up like a zombie with my eyes half open almost every morning. I schedule naps inbetween classes and club meetings, and drink tons of coffee so that I can stay up late again and finish more homework.

Everyone’s classes and college schedules are different so it does vary on the person, but, from every college student I have encountered, you will spend some long nights doing an assignment or studying for a big test at some point! The workload for college classes is 100 times larger than homework from highschool classes. As a freshman, last semester this was a challenge to maintain my heavy classwork, clubs, and having two jobs, but I was able to adjust my schedule and find out what worked for me. This semester, I am a master at planning when I’ll need a nap, and waking up for class 10 minutes earlier so I can go to Coal Ben and grab a Starbucks coffee so I don’t fall asleep!

But just remember, college is what you make of it! You get to plan your experience that way you want it to happen! If you have any questions about college life, just post a comment!

Getting Research

There are many important things that a student should do before they graduate, but getting research is at the top of the list for science students.  There are many bennifical elements that come with research.  A student will not only learn about a topic in depth, but they will also have expierence they can use later in their professional career.  Even more students form a relationship with a professor who can coach them with thier plans for the future and thier future studies.   In some cases employer’s give high levels of preference to people who have had expierence like research.
Getting research is not hard at Benedictine, it is quite simple in fact. All a student needs to do is apply! There is a website that has an application, and all the opportunities avalible. Once you figure out what project you want to partake in, you just need to talk to the professor and get consent. Then you fill out the application and submit it to the designated person on the web site. All you need to do is wait and see if you are selected. Apply early and often in your educational career, so you can get a broad range of expierences. Also, a professor may be doing research independently, which you can help with as well, all you need to do is ask. Furthermore, there is a web page that is set up with external opportunities for Benedictine students on the Benedictine web site.

ABC Countdown!

So not only am I excited for summer break, but I am so pumped for ABC countdown beginning this Wednesday on March 27 ( I had no clue that we only have 26 more school days left until finals begin..and after finals comes break!!) ABC countdown is a tradition that my cross country/distance team is doing for fun just to keep the days leading up to summer pretty entertaining. We all had some time to come up with any crazy ideas before our team captain made the final list that included some of the classic days from ABC countdown, while switching some to make it unique to this year. So, this is what we came up with…

A- Animal Day: dress as our favorite animal or wear our favorite animal shirt

B- British Accent Day

C- Crazy Hair Day

D- Dance Day: we must dance at every stoplight or intersection on our run

E- Environmental Day- wear green or bring something to recycle

F- Fro-yo Day- we’ll be getting frozen yogurt after we get back from one of our meets

G- Gay Pride Day

H- Hat Day or Horror Day- wear a hat or something scary

I: Ice Day or Ice cream Day- take an ice bath in the cold tub at school or eat ice cream (or both!)

J: Juice Day- drink some Juicy Juice!

K: Kite Day- the best day of all (this is just what the actual list says, so I’m assuming it must be a classic..I’ll let you know later why it’s the best)

L: Lollipop Day-eat some lollipops!

M: Michelle Day-this is one of our seniors that will be graduating, so this gets to be her special day

N: Neon Day- wear your brightest!

O: Old Crow Medicine show Day- This means “Wagon Wheel” on repeat (Wagon Wheel is a song that we would listen to on the bus on the way to every meet during the cross country season)

P: Peanut Butter Day-yummmmmm 🙂 (that is my own description and a day I came up with because peanut butter is simply delicious and my favorite food if you haven’t already guessed!)

Q: Quote Day-everyone shares their favorite quote

R: Runner Appreciation Day: wear your favorite running outfit EVER

S: Starbucks Day: we all get Starbucks together after practice

U: USA Day- A’murica

T: Twilight Day-Twilight meet ( and in case you don’t know what this means, it will be a meet we run on the track at night with the stadium lights on, which is pretty sweet!)

X: Xtreme Day- run extremely fast in the last workout before the conference meet!

Y: YAYAYAYA Day- in other words, be overly excited about everything

Z: Zoom into Conference Day: pretty self explanatory

Well, that gives you a pretty good idea of what my team and I will be up to during these next 26 days. Rachel Scianna, one of our fellow bloggers also on the team, or I will keep you posted on some of the especially exciting days that come up. Let the countdown begin!